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Upper Legs · Barbell
Barbell Kneeling Squat
Barbell Kneeling Squat is a beginner compound strength exercise that works the glutes (upper legs), with the hamstrings and lower back assisting. It needs a barbell. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
- Quadriceps · Quadriceps Femoris
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Lower Back · Erector Spinae
How to do Barbell Kneeling Squat
- Start by kneeling on a mat with your knees hip-width apart. Hold a barbell across your upper back, gripping it with your hands slightly wider than shoulder-width apart.
- Sit back onto your heels, lowering your glutes towards your calves.
- Push your hips forward to return to the starting position, extending your hips fully and squeezing your glutes at the top.
- Repeat for the desired number of repetitions, maintaining control throughout the movement.
Form tips
- Move through a full range of motion to maximize muscle engagement and benefit.
- Control your breathing, exhaling as you push your hips forward and inhaling as you sit back.
- Use a mat or padding under your knees for added comfort during the exercise.
Barbell Kneeling Squat alternatives
More glutes exercises
Barbell Kneeling Squat FAQ
What muscles does Barbell Kneeling Squat work?
Barbell Kneeling Squat mainly works the glutes in the upper legs (gluteus maximus, gluteus mideus and Quadriceps Femoris). The hamstrings and lower back work as secondary muscles.
What equipment do you need for Barbell Kneeling Squat?
You need a barbell.
How many sets and reps of Barbell Kneeling Squat should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Kneeling Squat good for beginners?
Yes. Barbell Kneeling Squat is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Barbell Kneeling Squat burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Kneeling Squat?
Other exercises for the glutes include Dumbbell Kneeling Squat, Resistance Band Squat, Resistance Band Squat Jump and Dumbbell Sumo Squat Off Benches.
For developers
Use Barbell Kneeling Squat in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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